WODs

Amrap 12 20 feet anchored weighted sit-ups 10/15 10 dumbbell lunges 10/15 50 double-unders 10 dumbbell lunges 10/15

Team 2 WOD 3 rounds each for time with a partner 400/500-m row 21 burpees 400m run

Amanda 9-7-5 Muscle-ups Squat snatches 42.5/62.5

10 rounds for time: 400-m run or 400/500-m row Rest 2:00 between rounds.

‘ HEAVY DAY ‘ Split Jerk 5-5-3-3-3-1-1-1-1

5 rounds for time: 20 pull-ups 400-m run

For time: 15 burpees, jumping over the barbell 5 clean and jerks 70/102.5 12 burpees, jumping over the barbell 4 clean and jerks 70/102.5 9 burpees, jumping over the barbell 3 clean and jerks 70/102.5

Techniekdag BENCHMARK ‘ Karen ‘ 150 wall balls 14/20lbs for time

Amrap 15 15 Dumbbell rows, left arm 15/22.5 15 Dumbbell rows, right arm 15/22.5 15m handstand walk

‘ HEAVY DAY ‘ Back squat for load: 5-5-3-3-3-1-1-1-1-1